“Dalia or no dalia – which diet would you choose?” Dalia is the traditional go-to food in many Indian households. You might wonder what makes dalia an essential part of your daily diet.
Being an inexpensive, accessible, and easy-to-cook cereal grain, dalia can easily become your favourite ingredient to cook with. Read on to find out the benefits of dalia, its types and the best dalia options.
Dalia: Nutrition Facts
Dalia, also known as broken wheat or cracked wheat, is a cereal grain obtained by milling raw wheat grains coarsely. When cooked, it takes a similar appearance and texture as couscous and quinoa. It has an earthy and nutty taste.
Other than being delicious and easy to cook, dalia is also rich in nutrition. This is because of the fact that with dalia you are consuming the whole grain as such, which constitutes the entire wheat kernel. It includes the germ, endosperm, and bran, making it highly nutritious and beneficial to your health.
Each serving of dalia contains a variety of vitamins, minerals, protein, and fibre. 1/4 cup (40 g) of dalia offers 30 g of carbohydrates, 5 g of protein, 5 g of fibre, 20 mg of calcium, and 1.8 mg of iron while being lower in calories (140).
Health Benefits of Dalia
Dalia, a nutrient-rich whole grain, offers multiple health benefits. It aids in weight loss, supports heart and digestive health, helps control blood sugar levels, and strengthens immunity. Regular consumption of dalia can boost metabolism, improve gut health, and promote overall well-being, making it a smart addition to your diet.
1. Weight Loss
Dalia is rich in both fibre and proteins, which can aid in weight loss. It promotes a feeling of fullness and satiety. This helps in preventing frequent hunger pangs and thus lowers your calorie intake.
Thus, regular consumption of dalia can help you lose weight. It is also effective in improving digestion and in boosting your metabolism.
2. Heart Health
The high fibre content in dalia promotes heart health. The fibre in Dalia helps lower the absorption of cholesterol into the bloodstream, thereby lowering the total cholesterol levels in the body and reducing the risk of developing heart disease.
Dalia is also a rich source of potassium (240 mg in 1 cup or 160 g dalia). Potassium helps maintain a healthy fluid balance in the body and thus lowers your blood pressure, which is a major risk factor for heart disease.
3. Digestive Health
Foods with high levels of dietary fibre help stimulate your digestion. Whole grains such as dalia are known to promote the growth of healthy gut bacteria, which supports proper intestinal and digestive function. This makes dalia beneficial for conditions such as constipation, bloating, and indigestion.
4. Controlled Blood Sugar
Dalia has a low glycemic index (GI) of 41, which means it does not cause a considerable rise in your blood sugar levels after consumption. This helps balance your blood glucose levels and therefore favours diabetics. Dalia also contains phytonutrients (plant compounds), which can help manage blood sugar levels better by lowering insulin resistance.
5. Energy Booster
Dalia is a great source of complex carbohydrates, which release energy slowly into the bloodstream. This helps maintain steady energy levels throughout the day and prevents sudden spikes and crashes, making it an excellent meal choice for sustained stamina and endurance.
6. Rich in Essential Nutrients
Dalia provides important nutrients such as iron, magnesium, phosphorus, and B-vitamins. These nutrients are essential for red blood cell production, bone health, nerve function, and maintaining a strong immune system. Regular intake of dalia can help meet your daily nutritional needs effectively.
7. Muscle Growth and Repair
The protein content in dalia supports muscle growth and tissue repair. It can be a valuable addition to the diet for individuals engaged in fitness routines, helping in faster recovery and better muscle strength.
8. Supports Weight Management During Pregnancy
Dalia is a safe and healthy food option during pregnancy. It provides fibre, iron, and folate, which are essential for a healthy pregnancy. It helps manage weight, prevents constipation, and supplies important nutrients needed for the development of the baby.
9. Other Benefits
Some of the other benefits of consuming dalia on a regular basis can include better sleep, stronger bones, an improved immune system, and better blood circulation.
Types of Dalia
The term dalia is originally used for cracked wheat or wheat dalia. However, many other grains can also be milled to make dalia.
1. Wheat Dalia
It is ideal for people of all age groups and it enhances digestion along with keeping your gut healthy. It is highly nutritious and meets your daily requirements of protein and fibre. One fact about wheat dalia is that it contains gluten, which is a type of protein that can cause allergy in individuals who have celiac disease or are intolerant to gluten.
2. Barley Dalia
As the name suggests, this type of dalia is made from barley. Barley is one of the most widely used grains and has a mild nutty flavour. Barley dalia is high in dietary fibre that helps improve digestion and also boosts your metabolism. The beta-glucans found in barley help lower the cholesterol levels in your body, thus lowering the risk of heart diseases.
3. Maize Dalia
This type of dalia has to be the best choice for people with gluten intolerance or coeliac disease as the grain is free from gluten. Maize dalia is a rich source of proteins and vitamins. It boosts your energy levels and keeps you active throughout the day. It is a rich source of vitamin E and helps optimise your bowel movements. Maize also benefits your skin health and improves muscle mass.
Best Dalia in India
There are multiple varieties of dalia available in the market these days. One of the best is ORGANIC INDIA Wheat Dalia. This pack of dalia can be your go-to breakfast as it is easy to prepare and goes well with Indian recipes like khichdi and upma.
It has a low carb content due to the presence of jowar (sorghum) flakes, which makes it an ideal ingredient for diabetics and for those who are on a weight loss diet. It is easy to prepare and is a healthy and tasty dish for you and your family.
Who Should Avoid Having Dalia?
Although highly nutritious and healthy, dalia might not be a suitable meal for some individuals.
- People who are allergic to wheat or specifically gluten or those who have the coeliac disease should avoid the consumption of wheat dalia. You can replace wheat dalia with other gluten-free alternatives such as maize dalia.
- People with chronic intestinal disorders such as irritable bowel syndrome (IBS) may not be able to tolerate dalia well as it is a rich source of fibre.
- People who have any kind of digestive issues due to an infection or illness should wait to get well or consult a doctor before consuming dalia.
Don’t Have Time To Read?
- Dalia (broken wheat) is a cereal grain obtained by milling raw wheat grains coarsely. It has an earthy and nutty taste.
- Each serving (1/4 cup or 40 g) of dalia contains a variety of vitamins and minerals including carbohydrates (30 g) iron, protein (5 g), fibre (5 g), calcium (20 mg), and iron (1.8 g).
- Regular consumption of dalia can aid in weight loss, better heart health, improved digestion and healthy blood sugar levels. Other benefits of including dalia in your diet are better sleep, strong bones, improved immune system, and better blood circulation in the body.
- Apart from the regular wheat dalia, the other types of dalia available are barley dalia and maize dalia.
- There are several variants of dalia available in the market these days.
- People with conditions such as a gluten allergy or coeliac disease, chronic intestinal disorders such as irritable bowel syndrome, and other acute digestive problems should avoid the consumption of dalia.
